[Clare Barks]

Depends on your goal. What are you trying to achieve? What is your current rate of loss?

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[Clare Barks]

Most people need at least 7 hours sleep, some need more and some can function on less. As long as you’re doing all you can to make sure the hours you do get are quality sleep, then I wouldn’t worry about it. 6 hours of quality sleep is better than 8 or 9 hours of disrupted sleep.

If 6 is all you’re able to fit into your life, then no point stressing over it, particularly if you’re able to get more on other nights.

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[Clare Barks]

If the goal is to gain as much muscle as possible, then ideally I’d want to do cardio away from training to reduce any impact on performance or recovery. However, if that’s the only time you can fit cardio into your routine, then the health benefits are worth any trade off imo.

30 minutes of low intensity cardio wouldn’t have too much of an impact though, so I wouldn’t worry. I would just take in some eaas and carbs towards the latter end of your training session before you do the cardio.

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[Clare Barks]

Today is a rest day. Just a typical day of work with online and posing clients, but usual routine outside of that with cardio first thing and an afternoon walk. My husband is on his way home as he has a couple of remembrance related events to attend to this weekend, but it will also be lovely to spend some time with him.

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[Clare Barks]

It’s person dependent. But just to give you a general idea I’d say 1 lb per week is a nice and steady pace, possibly upwards to 2lb.

Just monitor your progress, how you’re gym performance is maintaining/progressing etc

i was also worried about how much i can lose per week at the gym theres a machine its says im have 25% bf
How much should i aim for in a week , wanna see picture ?[/quote]

Ignore those machines. Go by the scales and how you look in the mirror. 1-2lbs a week is a reasonable rate of loss, depending on how much bodyfat you’re currently holding.

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[Clare Barks]

I don’t tend to measure this exactly. I think aiming for a minimum of 4-5 litres of fluids and salting each meal with a few grinds of Himalayan pink salt or Sea salt should be adequate. If you sweat a lot, then increase your fluid intake and consider supplementing with electrolytes also.

Your body is very good at indicating when you need more fluid through thirst, and if you’re urinating frequently, increase salt intake.

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[Clare Barks]

A fantastic Leg session today! I’m feeling sooo much better and energy is back up again, so I was able to get stuck in and have a really good session. Great connection; and strength was back up too.

Lying Hamstring curl x 2
Adductor x 2
Pendulum squat x3
Banded Hip Press x2
Banded Leg ext x 2
Abductor x2

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[Clare Barks]

The worst thing you can do in terms of making any kind of progress, is to get yourself into a cycle of rapid gaining and panic cutting, never really committing to either and ultimately spinning your wheels.

I would focus right now on getting as lean as you can. See the process through, before switching to a very slow and steady gaining phase.

When you do switch to gaining, I would keep your surplus quite conservative, particularly if you have a history of obesity. You don’t need to pile on unnecessary amounts of body fat in order to progress, so only increase food if performance stalls and your body composition is still in a respectable place.

I would also keep cardio in year round and make sure you are disciplined with your diet, whatever phase you’re in.

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[Clare Barks]

So you have managed to get back to a certain loading , pain free and now can’t get past it ?

Yes exactly, I was consistently incline pressing 55- 60 kg dumbbells for 12 reps prior to tearing for example, and now after being cleared to train intensely by my surgeon for 3 months I can not get past 30kg dumbbells on my operative side no matter the food I push or the recovery steps I take. This is just an example exercises like shoulder press and any shoulder exercise were also greatly affected[/quote]

I would just give it time. Keep rep ranges higher, focus on controlled execution and build the load back up very gradually. Your strength will improve, but don’t be impatient to force progress before you’re ready.

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[Clare Barks]

Something a bit different for my training today. I decided to challenge myself with a hyrox circuit.

Absolute killer and I was hanging out of my arse afterwards, but I loved it! I clearly need more practice and training if I want to be any good at this, but I like that I’m a beginner and have a goal to improve!

4 rounds of:
400m run ( Increasing my 200m each round)
20 wall balls (6kg)
5 broad burpees
20m sandbag lunges (20kg)
40 calorie row
90 secs rest

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[Clare Barks]

What I can see from this is that you’ve figured out a plan that fits around your life and reflects the goals you have right now. You’re making good progress, both physically and visually and figured out ways of adapting your training around injuries. So I would say change nothing!

Just listen to your body if you start to pick up niggles and choose movements that cause no pain or try increasing your rep ranges. Consider a few day’s complete rest too if you’re beginning to feel more fatigued than usual and these niggles aren’t healing.

If you don’t already use the products in the TBJP Joint stack, then I would highly recommend you do. These will benefit you massively as you get older. NMN supplementation would be a good consideration too.

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[Clare Barks]

Be patient and do things properly. If you’re holding a lot of bodyfat right now, you won’t do yourself any favours by continuing to gain. Focus on dieting, get leaner, and then you’ll be in a much better position to be able to have a more successful gaining phase. Being so young and new to training, you will likely be able to still build some muscle whilst dieting too.

Don’t expect instant results. Follow your plan, get stuck into your training and enjoy the ride ahead.

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[Clare Barks]

A surplus of calories is needed in order to build new muscle tissue, the only exception being complete beginners or those holding a lot of bodyfat initially. Assuming training is set up and executed how it should be, then the rate of gain will be dependant on calories available. You may be able to make some slow progress eating at ‘maintenance’, but why not speed up and maximise the process and do what all highly successful bodybuilders have done in the past, having phases of gaining and cutting.

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[Clare Barks]

Today is a rest day. I did a 5km run first thing and had a morning of work, then I met up with a friend this afternoon for a nice long walk near Poole Quay, which was lovely.

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[Clare Barks]

I think this is just going to be a case of being patient and consistent. If you can press with no pain now, then just continue as you are and the strength will gradually build up again. You can’t expect to go back to peak strength immediately after a pec tear injury.

Keep volume low for now, as your recovery will still be limited, and focus on perfect execution, with very controlled reps. Don’t be too hasty in adding too much load too soon, use micro loading for steady progression.

I would also highly advise taking the products in the TBJP Joint stack, as these will all help with connective tissue and bone health, as well as helping to control any inflammation.

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